Handstand and C2B work – CrossFit Bensalem
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Handstand and C2B work

9
Apr

Handstand and C2B work

CrossFit Bensalem – CFB Barbell Club

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Warm-up (No Measure)

ROMWOD

15mins

Handstand Work

Every minute, on the minute, for 6 minutes (3 sets) of:

Interval 1 – Donkey Kicks to Wall (3 stage) x 10 reps

*Try to control your descent to the floor, landing as softly and quietly as possible.

Interval 2 – Kick to Handstand on Wall Scaled x 30-40 seconds effort

For 60 seconds, perform one set of:

Frog Stand x max effort

C2B work

Every 5 seconds, for 60 seconds (12 sets) of:

Target Reach Swing x 1 rep

*Start from the floor each rep.

…………………….. . .

Every 10 seconds, for 2 minutes (12 sets) of:

Kipping Knees-To-Chest x 2 reps

*Utilize the target reach swing to attempt to find rhythm in your kipping movement. Both reps should feel relatively identical.

Rest 60 seconds, then. . .

For 60 seconds, perform one set of:

Kipping Half Toes-To-Bar x max reps

………………………… . .

Every 30 seconds, for 2 minutes (4 sets) of:

Bouncing Knees-To-Chest x 15 reps

*There are a total of 60 scaled chest-to-bar pull-ups in this section. Be sure to achieve full range of motion for each rep. Use your legs as much as necessary and keep your body as vertical as possible.

Every 45 seconds, for 3 minutes (2 sets) of:

Interval 1 – Chest-To-Bar Pull-Up Scaled x 15 reps @ 1010

Interval 2 – Chest-To-Bar Elbow Drivers x 30 reps

………………………………. . .

Every 45 seconds, for 3 minutes (2 sets) of:

Interval 1 – Chest-To-Bar Pull-Up Scaled x 15 reps @ 1010 Interval 2 – Chest-To-Bar Diagonal Hold x 30 seconds

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